Tag Archives: muscle mass

Increase Your Water Intake

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waterWater is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body!

Most people know that they should be drinking “plenty” of water every day, but how many actually do?

If you really paid close attention to your water intake you’d probably be surprised at how little you actually consume.

What makes proper water intake so amazingly important?

Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life.

Your body can survive for weeks without food, but without water you’d be dead in just a few days.

Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water.

Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body’s water levels will lead to a 10-20% decrease in muscle contractions.

Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective “cushion” around them.

So, just how much water is enough?

To find out how many ounces of water you should be consuming every day, multiply your body weight by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day.

150 x 0.6 = 90

I know it sounds like a lot, but if you plan your day out properly it shouldn’t be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc.

Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day.

For the first few days you’ll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.

Bodybuilding Supplements

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Source:

8 Things You MUST Do To Build MAXIMUM Muscle By Sean Nalewanyj

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21 Days To Pounds Of New Muscle

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For the next 21 days, to rapidly pack on muscle mass, you will cycle your calories to cause a surge in muscle growth.

The diet for the next 21 days will be broken up into a two distinct phases. the first phase/week will be low calories and the next phase/two weeks will be high calories. For example, if your daily caloric need is 3,100 then you will cycle your calories and consume the first week under that number and the next two weeks over that number. For the low calorie phase, you will decrease carbohydrates and on the high calorie phase, increase both complex carbohydrate and protein (your fat intake should remain about the same on both phases).
A good rule of thumb is to consume at least 5 meals per day and add 2 calories to every pound of body weight for the high calorie phase while reducing 2 calories per pound of body weight on low calorie days. These calories would then be spread over the 5 meals.  For example, if you were a 200 lbs bodybuilder who’s caloric needs are 3,100 calories, on low calorie phase you would consume 2,700 calories (400 calories less than caloric needs) and on the high calorie phase, you would consume 3,500 calories (400 calories over caloric needs)

The carbohydrates on the low calorie phase should be mostly romaine lettuce, celery, cucumbers, radishes, mushrooms, peppers and other variety of vegetables. Avoid rice, bread, pasta, cereals and sweets.

On the high calorie phase, increase consumption of complex carbohydrates such as rolled oats, sweet potatoes, grains, legumes and low- glycemic fruit. You will also increase protein by added an ounce or two more to each meal. Another approach is to throw in an additional snack. Protein  powder, like our Amino Influx, is a perfect solution to adding the extra protein the muscles need to grow.

This approach will shock your system and force new levels of muscle growth.

www.jbtlabs.com

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Why Are Inmates So Big and Strong?

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Almost every bodybuilder desire to obtain the big and ripped look. We admire men like Arnold Schwarzenegger and other bodybuilding champs. However, it can be somewhat embarrassing to stand close by them on the beach. Having to display our thin or pudgy physiques in comparison. Most  pump iron endlessly, ingest bodybuilding supplements (among other things) and eat super clean to get into that kind shape. That being said, do you ever wonder how prisoners, with limited yard time and slop for meals, manage to go attain the same thick, muscular and lean physiques?

Inmates take advantage of the yard time and lift heavy. Most of the workout consists of compound movements such as bench press, pull ups, deadlifts, etc…  They also manage to carve out extra time in their cells to workout. It seems when they are not reading the latest books supplied by their library or writing/reading letters from home, they do an awful lot of pull ups, push ups and sit ups.
The real mystery is how their diet plays into all this. Outside the prison walls, we have access to good fuel; complex carbohydrates and high quality protein.  Bodybuilding supplements are also readily available. We all know that highly effective supplements, such as the JBT LABS product line, are great aids to help build muscle and strength faster . However, this stuff is not available on the inside. Especially not in hardcore prisons. Sure, drugs like cocaine are being dealt on the inside, but pre workout powder? I don’t think so. We don’t consider minimum security country clubs, real prisons. Inmates from inside there seem to come out fatter than they where when they got in. We’re talking the maximum-medium security prisons, the kind no man wants to go into looking like a pretty boy.

Apparently the formula to this equation are four things; high calorie food, loads of workout time, eight hours guaranteed sleep and genetics. As it turns out the food on the inside is often slop, but mystery meat, grease and carbs can still help you pack on the muscle weight.  It stands to reason that if they started serving inmates asparagus and broccoli, they’d have a full scale riot! Even though the food is slop, they don’t get candy, sodas, and other junk food with their standard meals. If they want those items, they have to purchase them at the commissary. Additionally, only eligible inmates are allowed to purchase these food items on a scheduled basis each week. It’s these food items which are the real fat storing foods.

Genetics also plays a huge role in the ability to pack on muscle mass. Many have a Mesomorph or athletic body type. This body type is naturally lean, muscular and strong. Mesomorphs can add muscle and burn fat easier the than other two body types ( Ectomorph, Endomorph).

Keep in mind that these guys are locked up for a long time in most cases. The bigger and stronger they are, the less you going to get messed with. This is their motivation to push themselves as hard as they can.

 While incarcerated, aside from eating, the rest of the time is spent either working out or sleeping. Three key factors to gaining muscle mass and strength.

www.jbtlabs.com

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Ultimate Mass= Training Slow, Intermediate And Fast Twitch Fibers

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The human body is a very complex, well-organized mechanism. Numerous studies and research, from all over the world, have been conducted on the structure and function of skeletal muscle.  In a human body, the muscle cells (myocytes) consists of specific fibrous proteins known as actin and myosin, respectively. These proteins play a role in muscle contractions and generating Adenosine tri phosphate (ATP).  The muscle cells use ATP to either store or release energy.  Every fiber is involved in generating ATP. However, these fibers are divided into three types; Slow, intermediate and fast twitch fibers. 

These fibers fatigue at different rates and training them for specific sports creates a better athlete. For example, the largest percentage of fibers for a long distance runner are slow twitch fibers. They are aerobic in nature and take time to fatigue. They also use fat as their energy source and are the reason to perform cardio. If you only train slow twitch fibers, through high repetitions, then you will be able to run mile after mile, but never pack on size.

On the the other hand, bodybuilders or power lifters are fast twitch dominant. However, if you only train fast twitch fibers, then you can develop muscle mass, but will have very little endurance. Since the body contains all three fibers, as a bodybuilder, you want to train intermediate and slow twitch fibers as well. Your focus should be on fast twitch fibers, 5-12 reps, but incorporating other rep ranges (15-20 reps or 20-50 reps), will build all three fiber types and lead to ultimate mass and fitness.

Being big, strong and fit should be the goal of every bodybuilder.

www.jbtlabs.com

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How Ectomorphs Can Build Muscle Mass

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a) Ectomorph

b) Mesomorph

c) Endomorph

 

There are 3 main body types and it’s important to know a little about each one. Although no one is 100% one or the other, bodybuilders are all different and can be dominate in one type over another. We will focus on ectomorphs (hardgainers) and give a brief breakdown of each body type.

Mesomorphs: Mesomorphs have an athletic build. They typically have strong bones, well-defined muscles and a slim waistline. The “V” taper look, that every bodybuilders strives for, comes easy for the mesomorph. Mesomorphs also have an easier time shedding body fat.

Endomorphs: Endomorphs have a slower metabolism. They tend to carry more body fat than the other two body types. They have a more rounded look and gain both muscle and fat easily. Trimming down is very challenging for the endomorph.

Ectomorphs: Ectomorphs have a fast metabolism and burn a ton of calories. Their shape is on the skinny side and they usually have long thin arms and low body fat levels. Of the three body types, ectomorphs have the hardest time gaining muscle mass. Hence, they have been dubbed the name “hardgainer”.

For most hardgainers, building muscle mass is a tall order, but not impossible. The key is to eat muscle building foods, which will aid anyone (especially ectomorphs) in gaining muscle. The following 5 muscle building foods will start packing on the serious weight.

1. Almonds

The number one super food for hard gainers is almonds. Why? Per cup, almonds contain over 800 calories and 30 grams of protein. Consume two cups per day and your over 1,600 calories with just the almonds. Second reason, it’s easy to eat 1 cup of almonds per sitting. In fact, you might still be hungry afterward.

2. Milk

Whole milk or low-fat milk are chalk full of good carbohydrates, protein and vitamins. It’s a good idea to consume milk before calling it a night. In fact, milk mixes great with Amino Influx giving you a 300+ calorie delicious, milkshake prior to going to bed.

3. Salmon

Salmon is a calorie dense fish that provides a good source of fat and protein. Eat salmon at least three times a week. This will improve your overall health and muscle growth.

4. Dried fruit

Dried fruit contains a lot more calories than fresh fruit. While fresh fruit is higher in fiber, vitamins and minerals, it isn’t going to pack on the weight like dried fruit. Dried fruit has much more calories and is still a decent source of fiber, vitamins and minerals.

5. Oatmeal

Oatmeal is a great food to help hardgainers gain mass. It contains a good source of complex carbohydrates, protein and calories.  Prepare oatmeal with milk and a banana for even more calories dense breakfast.
Ectomorphs, be sure to include these items on your grocery list. It will bring new levels of weight gain and muscle mass.

 

www.jbtlabs.com

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